you military development it is more useful to do exercises gagner and force aux épaules and improve the body stability. After all, with a simple movement, take charge of the test and use an appropriate technique, and core control and joins correct position du two, des coudes et des poignets.
Australian call overhead pressIt is still ready to use, as well, with bar, halters or machine. In all cases, the objective is the same: pay the vertical load without compensating the lumbar zone without having to perform movement control.
This is the guide on how to explain why the muscles are applied, how to comment on fairness, how to take the test, and how to choose your own level.
Develop military muscles: queles zones travaille-t-il?
you military development It is a vertical exercise. In addition to the main association with the paula, it also involves the muscles that help stabilize the load.
- Anterior deltoid: He is the main promoter of the movement, since the beginning of the poussée.
- Lateral deltoids: Participate in lifting the bras and assist with the amplitude of the paule.
- Triceps: Intervient during the extension of the coude, surut during the final part of the movement.
- Upper trapezius: help to stabilize the monoplate during loading passe au-dessus de la tête.
- Core and abdominal: Maintain the strength and prevent the two from weighing excessively.
C’est pourquoi, bien que beaucoup de personnes l’appellent develop epaulettesIt is not necessary to perform an exercise in isolation: you need strength, stability and postural control.
Commentary faire developmentpé military: technique étape par étape
The technique of military development depending on the main course of the vertical trajectory and the stable posture throughout the movement.
- Starting position: Placez-vous debout, les pieds à la width des hanches. The bar should start from the top of the poitrine.
- Price: Saisissez la barre un peu plus grande que les épaules, avec les poignets fermes et sans trop les plier vers l’arrière.
- Codes: maintenez-les légèrement devant la barre au début du mouvement.
- Main assets: Contractez l’abdomen et les fessiers avant de pousser pour éviter de cambrer la zona lombaire.
- Montee: place the bar in a vertical line. When passing with the face, the transition takes place outdoors and replaces the bar at the end.
- Descent: Lower the load with the control just in the starting position.
If you want to know more about the results, you can use the probability of the results.
Common errors in the military press
Military pressure is efficient, but it also facilitates compensation for the burden that is produced.
- Cambrer trop le dos: This occurs when the core is not active or the weight is excessive.
- Éloigner the body bar: plus the charge for the vertical line, plus the difficult controller serums.
- Pliers for poignets: Les poignets doivent rester femes pour bien transmettre la force.
- Élan des jambes user: If you read the instructions in the guide, you can also use a strict military press, but there is also a variant of the push press type.
- Do not control the descent: Laissez-faire la barre réduit le travail musculaire et increases the risk of mauvaise technique.
Signe que vous le faites bien est de pouvoir monter et descendre la charge sans se balancer et sans vergonssment dans la zone lombaire.
Variants of the military press
The military force adapts to the available material, the level and the objective of the training.
Military press with bar
The military press with sweep It is the most classic variant. It allows you to progress more easily in loads and work with a more stable trajectory.
For this version, olympic bars sont l’option la plus courante. Si vous vous entraînez avec barre depuis le rack, les cages, functions and racks The place is always comfortable and the beginning of the movement is very safe.
Military press with haltères
The military press with haltères with a natural movement and with the obligatory preparation of the independent mode. It is a good option if you are so concerned about imbalances or if the bar feels uncomfortable with epaulets or poignets.
Elle peut se faire debout ou assis. Debout requires extra stability; Help you concentrate on the journey of the shoulder pads.
Military Assistance Press
The military assistance press Part of balancing and helping to concentrate on the effort on the weights and triceps. It is important to take care when checking the movement of the machine ensuring stability during release.
unites metromachine to deliver military assistance It is very interesting to look at the path and guide the position and fix the position to drag the vertical direction of the control.
Military press to the machine
The military pressure of the machine is carried out by the vertical flow chart plus stability. There is no need to replace the need for barbell work or halters while utilizing hypertrophy routines, intensifying training, or performing professional procedures with the utmost care and precision.
The machine development military selection Pro Series It is important to carefully consider the delivery of the deltoid, upper trapezius and triceps as a guide to movement. With position assessment, ergonomic file and independent bracing system to maintain good body alignment and ensure exercise-dependent compensations.
Develop military combat vs assistance
The main difference lies in stability.
Oh develop military debutThe tronc, the fessiers and the jambes aident à maintenir le corps ferme. It is a more complete variant, but also more demanding.
Oh develop military assistanceThe movement is more stable and with great concentration on the shoulder pads and triceps. Let’s take a closer look at the offset technique.
If you are looking for global strength, start with the initial version. If you want to isolate yourself from your partner’s advantage or your better posture control, the version will help you be more convenient.
Load progression in military development
The development of general military progress and the development of basic exercises do not lead to progressive progress.
| Phase | Aim | Recommendation |
|---|---|---|
| Weeks 1-2 | Technique | Use the tools and complete the path. |
| Weeks 3-4 | Control | Ajoutez de la charge seulement si vous ne cambriez pas le dos. |
| Part of months 2 | Progression | Increase the weights by small increments. |
A beach of 3-4 sets of 6-10 repetitions Strength and hypertrophy functions. If you are a beginner, you are prepared to work on the charges and additional procedures for the automatic movement.
Barbell, dumbbells or machine?
The choice depends on the level and the object.
If you want progressor and strengththe bar It is the plus claire option. If you prefer more freedom of movement or vous vous entreînez à la maisonlesson halters comfortable and comfortable. In addition to the stability and guidance of the route, the machine guides you during the journey and also provides control.
It is important to choose the method you choose without using the technique, without using a solid technique. Well executed, military development It is necessary to determine the principles of building strong and stable structures.
